Vegetarian Keto Diet

Nowadays many people are shifting towards being vegetarian, which is considered as one of the healthiest diets. As it reduces the risk of having heart diseases, diabetes and as a good impact on a person’s health but being a vegetarian doesn’t suit everyone but keto vegetarian diet is more effective than a normal vegetarian diet as it helps in weight loss, improves blood sugar level. And also reduces the likelihood of Alzheimer’s disease, POCS, etc.

Therefore, you can get benefits of these diets by combining both vegetarian diet and keto diet in one diet, i.e., Vegetarian Keto Diet.

What is this diet?

It is a diet that is meat and flesh free, that limit the consumption of carbs and reduces our carbon footprint.

Although, eggs and dairy is allowed in this diet, which is considered as the best source of getting all the nutrients, and by opting for this diet you are actually taking a step towards sustainable development of your country by not eating meat that comes from animals that are slaughtered and injected different medicines for more meat and milk. So what you can do is have the eggs and dairy of those animals that are raised naturally without any chemicals.

Key points of the Vegetarian Keto Diet:

Limit your carbs consumption to 35g or less per day.

You cannot eat the meat or flesh of any animal.

Have lots of low-carb vegetables to keep your daily consumption of carbs in the limit.

70% of your calories should consist of fat only.

25% of your calories should consist of plant-based proteins, eggs, and

Take supplements for nutrients that you are missing out due to this diet like; Vitamin D3, DHA & EPA, iron & zinc.

To figure out your calories and macro use keto calculator

How to limit carbs?

Most of the people following this diet end up consuming too many carbs because of having less eating options. So if you are on a vegetarian keto diet you cannot eat these foods listed below;

For Dinner:

For Dessert:

If you are looking for food to meet your protein needs other than eggs and cheese, then there are other options too like tofu, tempeh, and seitan. Also, you can have nut and seeds to meet your protein requirement. Protein powder is also available in stores that you can sprinkle to your favorite smoothie and also to your meals to make them full of nutrients.

Also, there are other vegan meats available in markets, but before buying these, you should always look for the ingredients that are simple and has no carbs, sugar and low carbs. Lastly, Eat homemade food avoid processed food, do take supplements of DHA & EPA, keep in check your thyroid level, take foods that are rich in vitamin c to facilitate iron absorption. And make sure you are eating less carbs and more fat that’s the basic rule of this diet and do calculate your macros so that you can plan your meals accordingly.